Vitamin C helps prevent colds, but is also the most powerful antioxidant among vitamins
Surely you’ve heard many times that vitamin C is important for health. Well, do you know, why? What is the role of Vitamin C and which is the optimum amount that you should consume per day?
Vitamin C, also called ascorbic acid belongs to the group of water-soluble vitamins. Commonly known as its benefits in the fight against seasonal colds and flu, but is less known the fact that vitamin C, of all water soluble vitamins, is the most powerful antioxidant!
Deficiency and recommended dose
Long term deficiency of vitamin C is manifested by fatigue, loss of appetite, nervousness, and even neurological disorders such as depression, and makes the body susceptible to numerous infections. The complete lack of vitamin C results in bleeding gums, tooth decay, swelling of the joints and fragility of bones, a disease better known as scurvy.
Once before, the official recommended daily dose of vitamin C was 60 mg. Today the line is moved to the 75 to 90 mg per day, depending whether it is about male or female. However, since for the prevention of disease it is necessary even ten times more Vitamin C than the recommended daily dose, scientists are seriously considering an increase in the recommended dosage of 100 to 200 mg per day.
Vitamin C and disease
Autumn and winter is a time of heightened awareness of the benefits of vitamin C. No matter whether it is viral or bacterial infections, vitamin C plays an important role in supporting the immune system.In the periods of cold and flu vitamin C helps white blood cells to fight infectious agents. Although does not heal cold or flu, taking high amounts of vitamin C reduces the duration of illness and alleviates symptoms.
Vitamin C acts as a natural antihistamine, at daily doses of between 1 and 2 grams is preferred companion in the treatment of allergic diseases. Also, there are several studies that confirm the benefits of increased intake of vitamin C in the regulation of cholesterol, diabetes, heart disease and cancer.
Sources of Vitamin C
Vitamin C is necessary for the health and normal functions of the body. It is best to intake a varied diet and authentic ingredients. The richest sources of vitamin C are fresh fruits and vegetables, and also comes in milk, animal liver and meat shells.
Citrus fruits such as oranges (50 mg / 100 g), lemon (40 mg / 100 g) and grapefruit (30 mg / 100 g) are known and rich source of vitamin C, but one of the most valuable source of vitamin C is found in wild briar (2000 mg / 100 g)! The richest vegetable source of vitamin C is parsley (130 mg / 100 g).
Fruits and vegetables with high amounts of vitamin C:
Interesting Facts About Vitamin C
A few interesting facts that you probably did not know about vitamin C:
– Ascorbic acid is used as a supplement to canned food to preserve the natural color and flavor.
– Only mammals who can not synthesize vitamin C are guinea pigs, monkeys and humans.
– More than 50% of its vitamin C in fruits and vegetables is lost by standing.
– It is almost impossible to overdose of vitamin C – most of excess of vitamin C is excreted in the urine.
– In times of emotional or physical stress, loss of vitamin C in the urine is significantly increased.
– The most researched nutrient on the Internet is, you guessed it – vitamin C.
Vitamin C in food supplements
Although it is widely present in foods that we consume every day, it often happens that the need for vitamin C does not meet the regular diet. The causes are varied – of poor quality of food and loss of vitamin thermal treatment to scarce and a monotonous selection of foods. Also, on the vitamin C deficiency affects the inability of the body to store and use it as needed. Special risk groups are smokers and passive smokers, infants fed with cow’s milk, pregnant women, older people and people with monotonous diet.
In the absence of natural resources, it is necessary to resort to synthetic forms of vitamin C in the form of high-quality food supplements.